Banded Glute Bridge
Equipment Needed
About This Exercise
A glute-focused exercise that adds resistance band tension to the standard glute bridge, increasing glute activation at the top of the movement.
How to Perform
- 1
Setup
Place a resistance band just above your knees. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides with palms facing down.
- 2
Create Band Tension
Press your knees outward slightly against the band to create tension. This activates your outer glutes before you even begin the bridge. Keep your feet firmly planted.
- 3
Drive Hips Up
Push through your heels and squeeze your glutes to lift your hips off the floor until your body forms a straight line from shoulders to knees. Maintain outward pressure on the band throughout the movement.
- 4
Lower with Control
Slowly lower your hips back to the floor with control, keeping tension on the band and in your glutes throughout the descent. Lightly tap the floor before starting the next rep.
Form Tips
- •Keep constant outward pressure on the band throughout the movement
- •Drive through your heels, not your toes
- •Squeeze your glutes hard at the top and hold briefly
- •Maintain a straight line from shoulders to knees at the top
Common Mistakes to Avoid
- •Letting the knees cave inward and losing band tension
- •Overextending at the top by arching the lower back
- •Pushing through the toes instead of the heels
- •Rushing the movement instead of controlling each phase
Primary Muscles
Secondary Muscles
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